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Helps maintain energy levels; should consist of healthy options like fruits, nuts, and yogurt; avoid sugary and processed snacks

Important for bone health; required for muscle function; dairy products, fortified foods, and sunlight exposure recommended

May be necessary for some nutrients; should be taken under guidance of a healthcare professional; not a substitute for a balanced diet

Builds and repairs muscles; supports immune function; 10-15% of total caloric intake recommended

Important for overall health; aids in energy production and muscle contraction; focus on a balanced, varied diet

Important for optimizing performance and recovery; balanced meals 3-4 hours before activity; carbs and protein post-activity

Provides energy; essential for endurance and performance; 55-60% of total daily caloric intake recommended

Varies with age, gender, size, and activity level; balanced diet with sufficient calories to support growth and activity

Essential for oxygen transport; deficiency can cause anemia; iron-rich foods or supplements as needed

Can be common among young athletes; awareness and early intervention essential; balanced approach to nutrition and body image

Essential for long-term energy; supports cell growth; 25-30% of total caloric intake from healthy fats recommended